Fitness Models Questions & Answers - Marvin Allen Diet
Bloomfield Hills, Michigan
am a former college football player at the University of Cincinnati
turned personal trainer. I began a new body building regiment in
2007, and in early 2008 when I received my personal training certification,
I took my body building to another level. As a personal trainer,
the number one thing I like best about being into fitness is seeing
the smiles on my client's faces when I update their weight and measurements.
It's almost and emotional experience!
See This Fitness Model's Diet Plan & Exercise Routine
Marvin Allen - Fitness Model Statistics
- Name: Marvin Allen
- Height: 5' 10"
- Weight: 202
- Date of Birth: 10-13-1981
- Hair Color: Bald
- Eye Color: Brown
- Location: Bloomfield Hills, Michigan
- Website: myspace.com/xfactortraining
Marvin Allen - Fitness Model Photos
Allen - Fitness Model Background
What's your background? How did you get started in the fitness modeling
I am a former college football player at the University of Cincinnati
turned personal trainer. I got started doing commercial print
and runway modeling in 2005 and was working out to stay in shape
for football and the runway. I began a new body building regiment
in 2007, and in early 2008 when I received my personal training
certification, I took my body building to another level. That's
when my interest turned from regular fashion and commercial print
to fitness modeling, swimwear and underwear.
What is the #1 thing you like best about being into fitness?
As a personal trainer, the number one thing I like best about
being into fitness is seeing the smiles on my client's faces when
I update their weight and measurements. It's almost and emotional
experience! I care about all of my clients and I care about them
reaching their fitness goals, so when they are extra excited after
seeing their results it makes me feel good as well.
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment so far would have to be getting my
company off the ground and making a name for myself in the metro
Detroit area as being one of the best personal trainers in the
area. I still have many things I'd like to accomplish with my
company though when I branch further off into speed, agility,
and football technique training.
- Fitness Model Questions & Answers
Fitness Question #1 - What is the best
way to get started in the fitness modeling industry? Should I just
contact the photographers directly or should I use an agency?
I think the best way to get started, and the way I got started
is to build from the ground up. First of all get in great shape!!
Then if you cant get with or afford a photographer, do like I
did and have a friend or sibling take a digital camera and do
a "test" photo shoot at home or outside, just to give
photographers an idea of what you have to offer as a model. Then
get on the fashion networking sites, modelmayhem.com, onemodelplace.com,
and set up a profile listing everything you're interested and
not interested in shooting. Network!! Use the sites to contact
photographers for TFP (time for print), or TFCD (time for CD)
opportunities. This is a great and inexpensive way to start building
your modeling portfolio. After you have a large number of shots,
pick 6 to 8 of the best ones and have a graphic designer put together
your comp card. The comp card should show variety of shots, outfits
or lack there of if you're getting into fitness or swimwear. Take
these comps to local modeling agencies when they have open calls
or send them off to the agencies and try to get a taker!!
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Oh wow, are you ready for this one? I juggle several different
things during the day. My day may start at 5:30 or 7:00 depending
on how early of a client I have. I have a bowl of unsweetened
oatmeal, an apple, and a glass of apple juice then I'm off to
the gym. I may get to come home between clients and take a nap,
but if not, I come home for lunch and watch NFL network, or play
NCAA 2008 until its time to go back to the gym. I get my workout
in from 1:30 to 3:30 pm so I can maintain my body. Then I train
more clients. I'm usually home from the gym in the evenings between
9:00 and 10:00 PM That's me time. I shave and shower, then grab
dinner and watch a movie or one of my favorite Japanese Animations,
Mobile Suite Gundam Seed or Gundam Seed Destiny, or Dragon Ball
Z. On Monday and Wednesday I teach a Cardio and Agility class
at the Powerhouse where I train my clients from 6:00 to 7:00 PM,
and on Tuesdays and Thursdays I have football practice from 7:00
PM to 9:00. I'm also a Wide Receiver and Punt and Kick Return
specialist for the Michigan Gators (michgators.net). On Mondays,
Wednesdays, and Fridays I'm usually at the gym for about 10 to
11 hours with my client's workouts and my workout. Saturdays are
kind of light due to football games, and I train a couple clients
Fitness Question #3 - I dont
have that much time during the day to workout, so I really want
to burn major calories in a short amount of time. What is the #1
bang for the buck cardio exercise I should do to burn
I would suggest anything with high intensity. If you only have
lets say 45 minutes a day to train, make it a killer 45 minutes.
I would suggest doing upper body one day with abs, then lower
body the next day with abs. But the time between sets should be
no longer than 30 seconds. If you have an hour to train, at the
end of that 45 minute training period, get 15 minutes of cardio
at a good pace to further burn calories.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
I believe that all depends on your height, how you want your
weight to be proportioned, and how much you weigh at the start
of your training program. I wouldn't loose more than one pound
per week. I also believe in building lean muscle while burning
fat, so you may not see changes in the number on the scale, but
you will see changes in the image in the mirror.
Fitness Question #5 - What type of
food or supplements should I take before and after my workouts to
help me see results in gaining lean muscle and losing fat?
Supplement usage all depends on the type of training you are
engaging in. You should do your research on your supplements,
but I have found through my own usage that a good protein shake
during the day between meals is good, a pre-workout energy drink,
if you're body building, some form of Creatine, and a supplement
that will speed up your metabolic rate. I've been taking Met-Rx
products for the last couple years and have seen great results.
My protein shake is Chocolate Protein Plus, CEE akg (Creatine
Ethyl Ester), Test Sterol 1650 stacked with Tribulus Terrestris
250 with breakfast and dinner. My pre-workout drink is Amped.
Fitness Question #6 - How do you deal
with cravings for junk foods, sweets and salty food? I can stay
on a diet for maybe a few weeks but I eventually get really bad
cravings and binge on snacks and fast foods.
Honestly you just have to develop tunnel vision and be mentally
tough. I know it's hard when junk food is plastered everywhere
you look. I mean, it's a Mc Donald's in walking distance from
my gym!! But one thing I've done is replaced a lot of thing I
used to love. I used to love candy. Skittle, Snickers, you name
it, I ate it. But now I snack on gummy worms, graham crackers,
and fruit. You'll also find that as the weeks pass and you've
been eating healthy for a long time, your body will begin to reject
those things that are bad for you. I'm not going to lie, I'm not
perfect, but my little sister came home from college the other
day and she and I are very close. We watched some Dragon Ball
Z and popped a bag of microwave pop corn. I hadn't eaten popcorn
in over 6 months. Lets just say the next day; my body kicked my
butt for it. My stomach was a disaster zone, without getting graphic.
So eventually as you train yourself to not eat certain things,
your body will adjust, and if you slip, your body will discipline
you for it!!
Fitness Question #7 - Im trying
to create a healthy shopping list to stick with. What are some of
the main foods I should include to maintain a lean and muscular
I would shop for skinless chicken breasts, fish, lean beef and
tuna for your protein, fruits and vegetables like Broccoli, Tomatoes,
Lettuce for your fibrous carbs, and whole grain bread, rice, pasta,
and potatoes for your complex carbs. Stay away from fast food,
fried food, refined sugar, soda, and alcohol.
Fitness Question #8 - Im about
35 pounds over weight. I have never started an exercise program
and really dont know where to start. What tips can you give
me to get started on the right track?
I would suggest either hiring a personal trainer or researching
training techniques because if you've never trained before, 9.7
times out of 10 you don't know what you're doing. The best workout
is the one with structure, not getting in the gym and doing any
and everything just to say you've worked out. A workout should
have a focus. You don't go to college to get an education, but
study a little bit of everything the college has to offer you
so when you get in the gym, put a workout plan together that focuses
on the goal you have in mind.
Fitness Question #9 - I tend to eat
out most of the time and really dont know what healthy foods
to order from the menu. What tips do you recommend for eating out
at restaurants to make sure my diet will not suffer?
The best thing to do is ask about the nutritional content of
the foods you're thinking about ordering and how they're prepared,
and stay away from the foods you know are obviously unhealthy
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
I would suggest squatting, leg press, and the straight leg dead-lift.
Those exercises will definitely help make the butt more firm and
round. That actually the request of many of my female clients!!
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
The most challenging thing I deal with is fatigue. My day is
very physically demanding, and I am a very high energy person.
I have to be, for my workouts, training my clients and keeping
their intensity levels up, and being captain of my football team,
leading stretches and producing on the field. Sometimes I sleep
11 hours at night!!
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Breakfast: Unsweetened oatmeal, 1 cup of apple juice,
1 piece of fruit
Mid-Morning Snack: Protein shake
Lunch: Turkey sandwich, Capri Sun, crackers
Mid-Afternoon Snack: Post workout protein shake
Dinner: 1 8 oz. chicken breast, broccoli and carrots, whole
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Strength Training Exercises: Monday- Chest/Abs, Tuesday-
Back/Biceps/football practice, Wednesday- Legs/Abs, Thursday-
Shoulders/Triceps, Friday- Light Chest/Abs
Cardio Exercises: Football practice
Additional Training: Extra stretching and sleep!!
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
1. Never work the entire arm in one day
2. Never work each arm heavy twice in one week
3. Do sets of 10-12 starting out, then 12-15 once strength increases
4. When sets of 12-15 becomes easier, increase weight
5. Do 4 to 5 movements each part of the arm
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
1. Eat light, eat right!!
2. Make sure to include cardio in your workout
3. Train at a steady pace without too much rest between exercises
4. Do not eat until you feel stuffed
5. Train at least 2 to 3 times per week
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
1. Eat right on a controlled diet
2. Following a controlled weight lifting program
3. Take supplements to enhance your workout
4. Isolate muscle groups on specific days
5. Stay consistent and tracking your progress week by week
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
1. Keep track of progress and seeing the progress is a big motivator
2. Keep in mind that being fit will not only help you look good,
but also live longer
3. Realize that not many people have the drive and commitment
to themselves to train the way you do
4. Fall in love with weight training
5. Developing a strong mind to be able to fight through mental
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Monday: Chest/Abs: Bench, sets of 8,6,4,2, Incline dumbbell
press, 2 x 10, Standing cable crossovers, 2 x 10-12, pec deck
3-4 x 10-12, paramount machine press high/low 2 x 20, oblique
twist (35 lbs), super heroes, super decline weighted sit up (45
lbs), weighted side bends (35 lbs), decline leg lifts, seated
Tuesday: Back/Biceps: Lat pull down dual sets (wide, close),
3 x 10, Seated cable row, 3 x 10, Bent over jerks, 2 x 10, seated
paramount machine pulls, 2 x 15, dumbbell shrugs, 1 x 20, standing
straight bar curls, 3 x 10, negatives, 2 x 10, concentration curls,
2 x 10 each way, standing preacher curls, 2 x 10
Wednesday: Legs/Abs: Squat, sets of 8, 6, 4, 2, leg press,
3 x 12, leg extensions, sets of 15, 12, 10, 10, leg curls, 2 x
12, inner thigh, 2 x 20, outer thigh, 2 x 20, calf raises, 2 x
80-100, oblique twist (35 lbs), super heroes, super decline weighted
sit up (45 lbs), weighted side bends (35 lbs), decline leg lifts,
Thursday: Shoulders/Triceps, one arm front cable raises,
4 x 10 each side, side lateral raises 4 x 10, bent over lateral
raises 3 x 10, smith machine shoulder press, 2 x 10, shrugs, 3
x 20, standing cable push downs, 4-5 x 10-12, skull crushers,
2 x 10 (145 lbs!!), triceps blowout machine, 2 x 20
Friday: Trilogy: Bench press 135 lbs, 3 x 50, straight
bar curl, 135 lbs, 3 x 10, skull crushers, 135 lbs, 3 x 10, oblique
twist 1 x 60 w/ 35 lbs, super decline sit ups w/ 45 lbs, seated
Saturday: Football games
Sunday: Absolutely nothing!!!
Fitness Question #19 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for losing fat around the stomach and developing a toned and defined
1. Eat light and eat right
2. Follow a strong abdominal routine
3. Be consistent with training
4. Train abs 2 to 3 times per week
5. Use a good combination of supplements
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
1. Eating light and right
2. Coming up with a good leg workout routine
3. Do not over train
4. Train legs 2 to 3 times per week depending on level of training
5. Use a good combination supplements